Just an update, down to 184 before breakfast today. Im going to do the bizzy diet for 3 weeks to scrap as much body fat as possible then slow bulk. Lost 23 pounds since the new year and still no abs... which is fine with me really but it is something I want in the future. My goal weight is 220 at about 10%. How realistic is that standing at 6'2 and how long should it take.

A really, really ******* long time. You start to see ab definition at approx. 12% BF. So, you're above that right now. You'd have to shed even more weight. Then, by nature, on a bulk, you are going to add more fat (since you're eating above maintenance... the extra calories just don't all go towards muscle).

A really, really ******* long time. You start to see ab definition at approx. 12% BF. So, you're above that right now. You'd have to shed even more weight. Then, by nature, on a bulk, you are going to add more fat (since you're eating above maintenance... the extra calories just don't all go towards muscle).

Im shooting for my 23rd birthday which is 373 days away. Im not sure if thats enough time. Is there any program that is recommended for a bulk and as far as cardio goes, Im going to still continue with 20 mins in the morning and 20 mins post workout.

Im shooting for my 23rd birthday which is 373 days away. Im not sure if thats enough time. Is there any program that is recommended for a bulk and as far as cardio goes, Im going to still continue with 20 mins in the morning and 20 mins post workout.

I'm actually probably not a bad reference point.

~19 months ago, I cut down to 183 and I was at approximately 14% BF. I train/diet pretty hard/serious, but nothing outrageous (read: I don't juice, and I drink alcohol). Weigh in tomorrow, but I'm very likely at 199-200 at approx 10-11 % BF. Granted, I've only really become very knowledgeable about lifting and nutrition in the past year, and there are some things I'd definitely like to do over with this knowledge... but I highly, highly doubt it would account for an extra 20 lbs with even lower BF.

Edit: I didn't really answer your question. I'm a big fan (and I know Rob is as well) of 531.

~19 months ago, I cut down to 183 and I was at approximately 14% BF. I train/diet pretty hard/serious, but nothing outrageous (read: I don't juice, and I drink alcohol). Weigh in tomorrow, but I'm very likely at 199-200 at approx 10-11 % BF. Granted, I've only really become very knowledgeable about lifting and nutrition in the past year, and there are some things I'd definitely like to do over with this knowledge... but I highly, highly doubt it would account for an extra 20 lbs with even lower BF.

Edit: I didn't really answer your question. I'm a big fan (and I know Rob is as well) of 531.

I won't say I don't drink but it's very limited now, actually has gone down since turning 21 and I like it less every time I do. Juicing is never going to be an option for me. My biggest thing has been consistency. I havent put two solid months together until just recently. I figured if I actually started to set goals and not just go in there and see what happens, I'd fare better, but I don't know whats realistic as goals usually come from experience. I need a heavy lifting program so I may try the 531.

I won't say I don't drink but it's very limited now, actually has gone down since turning 21 and I like it less every time I do. Juicing is never going to be an option for me. My biggest thing has been consistency. I havent put two solid months together until just recently. I figured if I actually started to set goals and not just go in there and see what happens, I'd fare better, but I don't know whats realistic as goals usually come from experience. I need a heavy lifting program so I may try the 531.

A better/more realistic goal might be 205 at 10% in just over a year. It's going to be a helluva challenge, but why not dream big? I'm also a fan of calorie cycling (more on lifting days, less on off/cardio days). I'm not overly strict with it, but I do think Lean Gains offers a good way to spend your carbs/fats and ensure the proper amount of protein.

I don't know the percentages off the top of my head (google 531 spreadsheet, a bunch of good ones should come up) but it's how the reps work in the cycle. Week 1: 5, 5, 5 Week 2: 3, 3, 3 Week 3: 5, 3, 1

this is random but whats your best broad jump? I got a pathetic 8 feet 9 inches today but this is the first day I did it. My friend who was a d3 all american wrestler get 11 ******* feet my ******* jaw dropped when I saw it.

A better/more realistic goal might be 205 at 10% in just over a year. It's going to be a helluva challenge, but why not dream big? I'm also a fan of calorie cycling (more on lifting days, less on off/cardio days). I'm not overly strict with it, but I do think Lean Gains offers a good way to spend your carbs/fats and ensure the proper amount of protein.

This is something I've always done even since my super noob days. There's never been a real reason to eat as much as you would. One thing I've never done is count calories. I think that's entirely too tideous for me and my orevious goals and plenty of people get by without doing but with new specific goals, do you think I might have to start?

I would be ecstatic with anything 200+ at 10%. That would be 20 lean pounds as Im not yet 10%.

I don't think you need to count calories in a lot of instances, especially when you know calorie counts pretty well and are eating similar foods every day. On a cut though, it is quite beneficial. Less so with the actual calories to be honest, but more so with P:C:F ratio.

I think that's entirely too tideous for me and my orevious goals and plenty of people get by without doing but with new specific goals, do you think I might have to start?.

I'll put it this way; it can't hurt, especially with the goals you have. It really helps me stay grounded because I could eat forever. Plus it allows you to be confident in the fact that you're getting enough protein/fat. I don't find it to be overly tedious, as after you enter the foods you eat pretty frequently, it's a quick process.